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Wintry ways to get your fruits and veggies

Are you getting enough fruits and veggies? Most adults need to eat seven to 13 servings of fruits and vegetables daily, according to the Produce for Better Health Foundation. You may find it hard to meet those requirements during the winter when your produce options may not excite you as much as they do in the summer. Fortunately, with a bit of creativity, there are plenty of tasty ways to get a variety of delicious fruits and veggies all year, and you can even do it without busting your budget:

  • Think beyond the produce aisle. Any form of fruits and vegetables counts as a serving: Try canned pineapple or beets, frozen peas or blueberries, dried apricots or roasted soybeans, or peach nectar or carrot juice. (Just beware that some canned and frozen fruits have added sugars such as high fructose corn syrup.)
  • Make it easy to munch. Purchase premade fruit salads or carrot-and-celery-stick platters to nibble on whenever you’re craving a snack. Or to save money, cut everything up yourself, ensuring that healthy finger foods are always within reach.
  • Create veggie-heavy dishes. Reduce the amount of meat in your favorite casserole recipe while doubling its vegetables. The dish will have the same delicious, recognizable flavor from the spices and sauce, but there will be much more fiber, vitamins and antioxidants and less fat.
  • Stir up a double-can dinner. Making canned soup? Dump a can of mixed vegetables into the pot, too—they’ll blend right in and increase your produce intake.
  • Introduce produce to veggie-free dishes. Spruce up basic macaroni and cheese with sautéed spinach, or add some eggplant to your ziti.
  • Add fruit to dessert dishes. Mix raisins into your cherry pie recipe. Serve fresh or dried fruit with chocolate fondue.


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